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The Strip CrossFit – The Strip CrossFit Full Week Programming Monday: Back Squat Tuesday: Bench Press Wednesday: HYROX 60 Thursday: Deadlift Friday: Clean & Jerk Saturday: Partner WOD Sunday: HYROX 90 Back Squat (8-8-8-8) Every 3 Minutes Building Starting at 70% Metcon (AMRAP – Rounds and Reps) 15min AMRAP 9-12-15-18-21-… Cal Row KB Goblet Squats […]

The Strip CrossFit – The Strip CrossFit HYROX Warm Up Arrive as early as needed to warm up on your own prior to your start time. Recommendations: Conversation pace • 400m run -Dynamic Warm-Up- • 10 Hug knee → lunge • 10 Inchworms • 6 Runner lunge (elbow to arch) • 90/90 hip stretch x10

The Strip Barbell, The Strip CrossFit, Tread Henderson, Tread Vegas Fitness – The Strip CrossFit Workout (Time) Share everything w a Partner: 100 Burpees 80 DB Lunges (50’s/35’s) 60 American Kb Swings (53/35) 40/32 Cal Bike 20 Pull Ups 80 DB Lunges (50’s/35’s) 60 American Kb Swings (53/35) 40/32 Cal Bike 20 Pull Ups 60

The Strip CrossFit – The Strip CrossFit Hang Squat Clean (3-3-3-2-2-2-1-1-1-1) Every 90 Seconds Building It’s 1 Hang Squat clean plus extra front squats So the 3s are a hang squat clean + 2 front squats Workout (Time) A. For Time (10min Cap) 40-30-20-10 Abmat Sit-ups Wall Balls 20/14 Directly into B. 4min to Establish

The Strip CrossFit – The Strip CrossFit Deadlift (6 Sets of 3 Reps Each) 12 Alternating Minutes Starting at 70% building Push Press CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″This was from

The Strip CrossFit – The Strip CrossFit Workout (AMRAP – Rounds) Every 2:30 for 3 Rounds A. 500/400m Row B. 400m Run or 30/20 Cal Bike C. 30 GHD Sit-ups or 45 Abmat Sit-ups D. 500/400m Ski E. 40 Walking Lunge with Plate 45/35Score is out of 15 Rounds If you want longer runs remove

The Strip CrossFit – The Strip CrossFit Back Squat (6 Sets of 6 reps) Every 2minutes building if possible 6 Back Squats Starting at 65% Try and increase roughly 5% each lift Metcon (12 Rounds for reps) 6 Rounds of: Alternating 1min work:15sec Rest/Transition 10 Pull-ups + Burpees (C2B) 10 Front Squats 95/65 + Burpees

The Strip CrossFit – The Strip CrossFit Full Week Programming This week we are back to our second round through. If you updated numbers last week and were able to do 3+ reps on those 95%s you may have some new numbers. Let’s really give these 85s a push this week as we will be

The Strip CrossFit – The Strip CrossFit HYROX 90 (6 Rounds for time) Every 10min for 8 Rounds Movement 400m Run Movement 400m Run (600m time permitting) Movement *Rest any time remaining A. 250-500-250m Ski B. 20-40-20 High Pulls 70/53 C. 15-30-15 Burpees to Plate 45/35 D. 250-500-250m Row E. 20-40-20 Lunges w Plate 45/35

The Strip Barbell, The Strip CrossFit, Tread Henderson, Tread Vegas Fitness – The Strip CrossFit Synchro Partner WOD (Time) 40-30-20-10 DB Lunges 50/30 DB Hang Clean & Jerks DB Step Ups 20″ DB Hang Snatch *30 Synchro Situps or 15 TTB to start and after every Round